Author: 霍尼瓦

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Can a small vibrator really eliminate anxiety?

Anxiety is one of the most common mental health problems in the world, affecting millions of people. It can range from mild stress and tension to more severe forms of panic, fear, and phobia. While there are many treatments available, such as therapy and medication, a new option has recently emerged: the use of small vibrators. But can these devices really help to alleviate anxiety?

Vibrators are small devices that vibrate at a specific frequency, often to provide a massage-like experience. They can be used for relaxation, to reduce stress, and to help with anxiety. The idea is that by activating certain pressure points in the body, the vibrator can help to reduce tension and allow for better overall relaxation.

The research on this topic has been limited, but some studies have found that vibrators can help with anxiety. One study found that women who used a vibrator reported lower levels of stress and anxiety than those who did not. The vibrator was also found to be effective in helping to reduce symptoms of post-traumatic stress disorder.

In addition to helping with anxiety, vibrators can also be used as an aid for people with chronic pain. Some studies have found that using a vibrator can help to reduce pain levels and improve the overall quality of life.

It is important to note that vibrators are not a cure-all for anxiety. They can be used as an adjunct to therapy and medication, but should not be relied upon as the sole treatment option. Additionally, it is important to talk to your doctor before using any kind of vibrator, to make sure it is safe and appropriate for your particular condition.

Overall, while research on the effects of vibrators on anxiety is still in its early stages, the evidence so far suggests that they may be an effective tool for reducing stress and tension. If you are considering using a vibrator to help with your anxiety, it is important to talk to your doctor or mental health professional to make sure it is an appropriate option for you.

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Does cycling have an impact on sexual function?

Since the 1970s, research on bicycle-induced sexual dysfunction has emerged. Various studies seem to keep telling people that to change from hard to soft, all you need is a bicycle. Riding a bicycle may make you not lift it, which may be the last statement that everyone wants to believe. The truth is, cyclists are more likely to suffer from erectile dysfunction than the normal population.

According to one study, the incidence of erectile dysfunction in cyclists was 13.1%, compared with 5.6% in non-cyclists of the same age. Such a problem may occur mainly because the saddle oppresses the private parts, that is, the “perineal soft tissue” of our male human body.

When we sit normally, the weight of the upper body is mainly supported by the sitting bones and distributed by the hips and private parts. When riding a bicycle, the contact area between the seat and the buttocks decreases, and the pressure on the private parts increases. Repeated friction between the private parts and the slender and hard seat will also make the private parts continue to be pressed. The unique structure of the scrotum allows the eggs to be exposed to temperatures below body temperature, which is the temperature at which sperm can develop healthily.
But in the process of cycling, the private part not only has to bear the pressure from the seat, but also repeatedly rubs against the seat, so the bottom becomes hotter and hotter, which in turn causes the temperature of the scrotum to rise, which affects the quality of semen. Of course, friends, don’t be in a hurry to sell the bicycle. Although the negative effects of various cycling have been mentioned above, it must be clear that the various problems that occur in cycling and the time and distance of cycling have a great impact. Relationships, if it’s just cycling to and from get off work every day, don’t worry too much, and it’s still good.

There is no direct effect on riding and sexual function, and indirect effects include riding type, riding intensity, and riding posture.

  1. Let’s start with the riding posture. A wrong posture (including the seat cushion is too high, the shape of the seat cushion is not suitable, the heat dissipation problem of the seat cushion, the heat dissipation problem of clothing) will cause the lower body discomfort during or even after riding. Men and women, there are countless nerves and blood vessels in that part. Long-term compression will cause numbness, and in severe cases, it will cause terrible results as you know. The relevant elements of bicycle fitting will be involved here. This section will not go into details for the time being, but a suitable seat cushion, a suitable bicycle setting and a suitable training volume can enhance physical fitness (leading to the next link).
  2. Cycling intensity, any exercise has an intensity assessment, warm up before exercise, stretch after exercise, people who keep exercising will have better physical fitness than those who do not exercise. Good physical fitness includes but is not limited to: muscle strength is stronger, Muscle flexibility is improved, cardiopulmonary function is improved, blood circulation is stronger, lung capacity is increased, and oxygen uptake is improved.
    To sum up, we are better, we all know that sex is always a physical exercise (unless you don’t move), then cycling can improve our abdominal core muscles, glutes, leg quads, psoas , back muscles, arm biceps and triceps, the above muscles are the muscle groups that must be used for a happy and healthy sex life, and secondly, the cardiopulmonary capacity determines your endurance stability (you know what car this is) and your sage mode Breathing rate and level of calmness (most of the panting dogs are usually inactive or rarely exercised).
  3. In terms of vehicle models, I mostly deal with road bikes, but also with mountain bikes, triathlons and other models. Folding bikes and shared bikes generally use thicker and wider seat cushions because of their relatively upright riding posture, and they are mostly supported by the widest point of the sitting bones, which have less pressure on the perineum. Muscle force and abdominal core muscle group support, so generally do not ride very fast, and the pressure on the lower body is minimal (unless the seat cushion is too high), and we generally do not ride for a long time or a long distance on a folding bike.
    On the other hand, off-road mountain bikes generally change frequently, unless mountain horses (mountain bikes on paved roads) or long distances find discomfort, most of which are also due to the unreasonable selection or setting of seat cushions. All muscles of the front, back, left and right are used for stable balance control) have a good exercise effect, suitable for playing some difficult movements in life.
    When riding frequently, due to good physical fitness, the rear X-type quadriceps can provide sufficient strength support, and the drop of the road bike usually allows me to have plenty of strength in my abdomen to support the upper body when I lean forward. Often The gluteus maximus of the accelerated sprint exercise also made me perform more to her satisfaction…it’s not worth going into details.

Next is the triathlon. The triathlon is also subdivided into time trials and triathlons. Due to the aerodynamics, the posture is particularly low. Special attention should be paid to the pelvic angle, seat cushion selection and bicycle settings. If you choose This model does not have suitable fittings, plus 70.3 (triathlon schedule) or high-intensity long-distance (90-180 km riding) such as 70.3 (triathlon), if there is perineal discomfort during the period, plus clenching your teeth and insisting on finishing the race. , it is easy to lead to decreased sexual function and poor blood circulation for a period of time affecting family harmony, please pay attention to this.

The answer to this question is not all watched by riders. In addition to popularizing some knowledge of sports bicycles, I really want to tell everyone that riding will not directly affect sexual function, but there are many indirect factors. She also encourages me to exercise, and she also encourages me to exercise. In fact, she likes me to have a healthy body.

Having said so much, how should we go for a healthy ride?

1 Riding a bicycle for 4-5 kilometers a day can stimulate the secretion of estrogen or androgen in the human body, enhance sexual ability, and contribute to the harmony of sexual life between husband and wife. Men of childbearing age are not suitable for cycling as a long-term exercise program. Due to the narrow bicycle seat, if a man rides for a long time, the testicles, prostate and other organs will suffer from ischemia, edema, inflammation and other conditions after being squeezed for a long time, which will affect the production of sperm and the normal secretion of prostatic fluid and semen. This is a more official statement. At the same time, it can improve the vitality of the anal sphincter, which is very important.

2 Choose a wider saddle that fully supports your sit bones, allowing them to distribute most of your body weight, reducing pressure on your privates. After sitting upright, the pressure of the seat on the private parts will also be less. Adjust the angle of the saddle. The front end of the seat can be slightly inclined forward to reduce the pressure and friction of the front end of the seat on the private parts.

In fact, compared to riding a bicycle, sitting still for a long time will also bring different degrees of damage to the following, and it will also make you lazy and fat, which is more direct than riding a bicycle for a long time. Therefore, everyone should choose a reasonable amount of exercise in their life.

Welcome to discuss!

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[shrink vagina] the correct kegel exercise method

Today to the vaginal relaxation of you to introduce the correct kegel exercise method: if you have time to practice, although the effect is not obvious for a short period of time, long-term persistence can exercise the pelvic floor muscles, plus the help of kegel balls and tighten faster!

Female body construct
Female body construct

the right kegel way of exercising

vaginal contraction principle: as early as the 1950s, the American gynecologist alnarit kekill found that by exercising the pelvic floor muscles, the contraction of the vaginal muscles can be enhanced, the pelvic blood circulation can be improved, thereby improving women’s sexual sensitivity, which is considered to be the easiest and most effective way to improve women’s sexual function, and people also call this method “kegel exercise”.

exercise effect: many gynecologists believe that in addition to using vaginal products such as kegel balls after childbirth, kegel exercise can also be done early, which can strengthen the strength of the muscles at the bottom of the pelvic cavity. after a period of exercise, the vagina can retract and the vaginal elasticity can return to more than 80% of the prenatal period.

expert comments: kegel vaginal reduction exercise is best divided into three different time periods of morning, middle and evening exercise, divided into sitting position, standing position, lying position three kinds of asana exercise, different positions in different muscle states, the effect is better and more comprehensive.

exercise steps:

1. lie on your back on the bed, with your feet knees bent, similar to the posture of doing a gynecological examination before childbirth.

2. contract the pelvic floor muscles, just like the usual action of suddenly holding back in the middle of urinating.

3. continue to contract for about 10 seconds, then relax for another 10 seconds, and repeat 15 times a day.

vaginal reduction recommendations:

1. the posture and force must be correct; except for the lifting of the oral muscles, the abdomen, thighs, and buttocks do not need to be forced. and regardless of whether there is a successful vaginal reduction, it can be adhered to for a long time, which can not only promote vaginal tightening but also alleviate the degree of vaginal laxity.

2, kegel exercise has an effect, but just to solve the different degrees of vaginal laxity problems that women have is not enough. on this point, it also needs to be combined with professional vaginal reduction products, such as scientific vaginal reduction such as kegel balls.

the above is the correct kegel exercise method, is it very simple? in the above article to introduce to you how to do it, there are precautions, if you also do this exercise you must pay attention, otherwise, it is easy to do useless work!

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Contract anal and Kegel exercises, please distinguish clearly!

Contract anal and Kegel exercises, please distinguish clearly!

The terms contraction anal exercise and Kegel exercise are familiar to everyone, but many people should regard Kegel exercise and contraction anal exercise as a kind of movement. Is it really?

In fact, Kegel exercise and contraction of the anus are not the same things, there is a big difference between the two.

The contraction of the anus, as the name implies, is to contract the anus, and the main exercise is the sphincter near the anus.

The main muscle group controlled by Kegel exercises is between the anus and the urethra, and the pelvic floor muscles are exercised. The muscles we usually use to cut off the urine flow are the pelvic floor muscles.

By comparison, it can be known that the muscle groups controlled by these two exercises are different, one is in the front and the other is in the back. Relatively speaking, the contraction of the anus is less difficult, and the Kegel exercise is more difficult to master, so many women are more willing to practice the contraction of the anus, but is this okay?

The answer is YES because these two groups of muscles are very close together and will contract and relax together. However, postpartum women mostly suffer from pelvic floor muscle relaxation injuries. It is best to choose Kegel exercises for exercise.

Kegel exercise essentials

Repeat the action of tightening the anus, first perform long and continuous contractions, and then relax. When the duration of each contraction can reach more than 3 seconds, then perform alternating training of fast contractions and long and slow contractions.

Time arrangement: 15-30 minutes for a group of training, 2-3 groups of exercise every day. One group in the morning, one group in the afternoon, or one group in the morning, one group in the afternoon, and one group in the evening. Do not deliberately group, do 150-200 times a day at the time of your choice, 6-8 weeks as a course of treatment.

Correct steps for Kegel exercises

  1. Contract the pelvic floor muscles for 5 seconds

To start, contract your pelvic floor muscles for 5 seconds. If you don’t feel comfortable, you can start contracting for only 2-3 seconds.

  1. Relax the pelvic floor muscles for 10 seconds

Before repeating the exercise, relax the pelvic floor muscles for 10 seconds. Count from 1 to 10. This avoids pelvic floor muscle strain.

  1. Repeat 10 times

Contract the pelvic floor muscles for 5 seconds, relax for 10 seconds, this counts as one time; do 10 times for a set; practice one set at a time; practice 3-4 times a day, this is enough, no more.

  1. Contract the pelvic floor muscles for 10 seconds

At first, the pelvic floor muscles are only contracted for 5 seconds. As the training progresses for a period of time, gradually increase the time of each contraction of the pelvic floor muscles to 10 seconds. (In this process, do not change the training frequency of 10 sets of 3-4 sets per day). In the end, you maintain 10 seconds of contraction and 10 seconds of relaxation to exercise, also a group of 10 times, 3-4 groups a day.

  1. Pelvic floor muscle traction exercise

This is a variant of the Kegel movement. As you do this exercise, imagine your pelvic floor muscles are in a vacuum, then contract your glutes, lift your legs up and inward, hold this position for 5 seconds and then relax. Do this 10 times per set, and it will take about 50 seconds to complete the set.

Above everyone understands the difference between the contraction of the anus and the Kegel exercise, so let’s start the correct exercise!

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Can exercises tighten the anus really improve erection in men and vaginal tightening in women?

Exercises to tighten the anus

The practice of tightening the anus refers to lifting the anus regularly and then relaxing, and lifting and loosening is the practice of tightening the anus. Standing, sitting, and walking can be performed, and each time you do about 50 exercises to tighten the anus for 5-10 minutes. The practice of tightening the anus can promote local blood circulation and prevent perianal diseases such as hemorrhoids.

The effect of tightening and relaxing the anus will be better at the following times. Before going to bed at night or before getting up, lie on the bed to tighten and relax the anus 5-6 times, and then tighten and relax the anus 16 times after defecation; also pay attention to tightening and relaxing the anus when doing heavy physical work; The anus should also be tightened and loosened 16 times. You must use force when tightening and loosening the anus, and it is best to defecate immediately after tightening and loosening the anus.

Method

The practice of tightening the anus is like forbearance, tightening the anus, then loosening it, then tightening it again, and repeating it.

  1. Lie flat with your knees bent.
  2. Contract the muscles of the buttocks upward to tighten and relax the anus.
  3. Tightly close to the urethra, vagina, and anus (they are supported by the pelvic floor muscles at the same time), this feels like urgency, but it is impossible to go to the toilet and need to close the urine.
  4. Hold the pelvic floor muscles contracted for five seconds, then slowly relax, and repeat the contraction after five to ten seconds. Breathe as usual during exercise and keep the rest of your body relaxed. Touch the abdomen with your hand, if the abdomen is tightened, it means that the movement is wrong.
  5. The practice of tightening the anus requires step-by-step practice. What we need is our perseverance. The purpose of tightening the anus is to exercise and strengthen the muscles that support the bladder and large intestine and stretch and contract to prevent anal incontinence. Correct and regular exercise can prevent and treat anorectal diseases and stop urine leakage. This exercise also helps to promote sex life.

Hip flexion exercises to tighten the anus are even more effective by:

Lie on the bed on your back, lift and flex your hips with your legs crossed (make your thighs as close to your abdomen as possible), and do this 20-30 times in a row. Exhale as you bend your hips and relax your anus, morning and night.

For example, massage on the prostate can promote the venous blood return of the perineum, reduce prostate congestion and reduce inflammation.

The practice of tightening the anus is a good method to prevent and treat anal diseases, as well as to promote the recovery of wounds and anal function of patients after anal surgery. During the practice of tightening the anus, indirect muscle contraction acts as a “pump”. “It can improve the blood circulation of the pelvic cavity, relieve the anal sphincter and enhance its contractility. Patients suffering from anal fissures are mainly due to severe pain caused by spasms of the anal sphincter, which makes the fissure difficult to heal. On the contrary, if the anal sphincter is too loose and the support for the hemorrhoids and rectal mucosa is not enough, it will lead to hemorrhoids prolapse and prolapse of the anus. People who have anal disease after surgery have various degrees of damage to the anal sphincter. Effective anal function exercise at this time can improve local blood circulation, reduce congestion and expansion of hemorrhoid veins, enhance the local disease resistance of the anus and rectum, and promote wounds. Healing to avoid and reduce the recurrence of the anal disease.

Exercise method

Anal movement includes anus and perineum activities, mainly tightening and relaxing the anus with trunk and limb activities. The specific methods are described as follows:

  1. Sphincter contraction method: take a sitting position, consciously contract the urethra, vagina, and rectal sphincter, and then relax. Repeat this 50-100 times, 2 to 3 times a day.

2, urination stop urination method: in the process of urination, consciously contract the perineum, stop urination, then relax the muscles of the perineum and continue to urinate. Repeat this until the urine is emptied, 2-3 times a day.

  1. Bed training method: Lie on the bed on your back, use the head and heels as fulcrums, raise the buttocks, contract the muscles of the perineum at the same time, and then lower the buttocks to relax the muscles of the perineum. Repeat this 20 times, once a day in the morning and once in the evening. This exercise can strengthen the waist, abdomen, buttocks, legs, and pelvic muscles, and improve the function of these muscles and the perineal sphincter.
  2. Relax breathing: Take the supine position, relax the whole body as much as possible, overlap the hands on the lower abdomen, and do abdominal deep breathing. When inhaling, the abdomen bulges, and when exhaling, the abdomen is sunken. Repeat this 10-20 times, 2 to 3 times a day.
  3. Tighten and relax the anus by clipping the legs: Lie on your back, cross your legs, clamp your buttocks and thighs firmly, and gradually lift the anus up for about 5 seconds. Restoration can gradually extend the time for tightening and relaxing the anus. Repeat 10-20 times, 2-3 times a day.
  4. Take a deep breath and lift your belly.
  5. Lie on your back and bend your legs to stand up: Lie on your back and bend your knees, with your heels as close to your butt as possible, with your arms flat on your side, with the soles of your feet and shoulders as fulcrums, raise your pelvis, and contract your anus at the same time for about 5 seconds to restore. Repeat 5-10 times, 2-3 times a day.
  6. Sit and stand to tighten and relax the anus: first sit on the edge of the bed, cross your feet, then stand up with your hands on your hips, while the anus is contracted and lifted up for 5 seconds, then sit down relaxed. Repeat 10-15 times, 2-3 times a day.
  7. Squatting on the feet and retracting the anus: Take a standing position, put your hands on your hips, cross your feet, stand on your toes, and lift your anus up for 5 seconds, then restore. Repeat 10-15 times, 2-3 times a day.
    You can choose to do 1-2 or 2-3 of the methods described above according to your actual situation. You don’t have to do all of them. The key is to persevere and stick to it, and you will definitely get the effect of preventing hemorrhoids.

In addition, there are general body exercises and local physical therapy for the anus, which can also enhance the function of the anal sphincter. Whole-body exercise, such as running or swimming, accelerates breathing, the anus rises when inhaling, and the anus descends when exhaling, each rise and fall will inevitably drive anal muscle movement. Using some physical therapy, such as a cold or hot site bath, through the stimulation of cold or heat, the anorectal muscles can be stimulated to contract, which can achieve the purpose of anal movement; Acupoint massage can strengthen the movement of the anal sphincter.

Effect

The practice of tightening the anus can improve the local blood circulation, improve the function of the anal sphincter, prevent the relaxation of the anus, and have a good effect on the prevention and treatment of hemorrhoids and prolapse of the anus. Methods (sitting, lying, standing can be):

When inhaling, the anus is forced to inhale and lift, tighten the anus, and relax when exhaling. Relax and tighten the anus 30 times each time, once in the morning and once in the evening. If you can take the chest-knee position (kneeling with both knees, chest sticking to the bed, raising the buttocks) to do the exercises to tighten the anus; the effect will be better.

Other effects

Tighten and relax the anus, strengthen the perineum, treat hemorrhoids, increase “sex” interest

As early as the Ming Dynasty in China, the “Sixteen Ways for Health Care” was popular, and it was advocated that people should “keep the valley and the road often”, also known as “qi should be often raised”. The “valley road” here refers to the anus. According to traditional Chinese medicine, the qi should be elevated, which is the truth.

The specific action is when inhaling, contracting the abdomen, quickly contract and lift, tighten and relax the anus and perineum, pausing for 2-3 seconds, then slowly relaxing and exhaling, repeating 10-15 times. Regularly tightening and relaxing the anal gate can help to enhance yang qi, clear the meridians and activate collaterals, warm the five internal organs and prolong life, and can prevent and treat diseases such as prolapse of the anus, hemorrhoids, impotence, premature ejaculation, enuresis, and frequent urination.

Frequent tightening and loosening of the anus can restrain the urethra and relieve incontinence. Urinary incontinence is a problem for many adult women. Frequent tightening and relaxing of the anus can increase the tension of the pelvic floor muscles, strengthen the resistance of the urethra, reduce the overactive response of the bladder muscles, and restore and strengthen the function of restricting urination…

Regularly tightening and relaxing the anus can activate blood, remove stasis and eliminate hemorrhoids. Hemorrhoids are caused by varicose veins and poor blood flow in the anus. When lifting the air and shrinking the anus, it has a crowding effect on the perianal vein, which can make the local venous return smooth. In particular, choose to contract the anus during exhalation, and use the lower intra-abdominal pressure, which is more conducive to the return of anal venous blood.

Regularly tightening and relaxing the anus protects the prostate. About half of the urination disorders in older men are related to an enlarged prostate. Tightening and relaxing the anus can tighten the pelvic floor and relax the anal muscles, pubococcygeus, urethral sphincter, and other muscles, as well as nerves, blood vessels, and the circulation and metabolism of various organs and tissues to activate, so as to relieve prostate enlargement and inflammation. , has a good effect on improving dysuria.

Regularly tightening and loosening the anus strengthens the perineum and improves “sexual” pleasure. In middle-aged women, especially multiparous women with vaginal delivery, the compression of the fetal head can lead to the relaxation of the pelvic floor and vaginal muscles, which can be exacerbated by vaginal dilation or ligament laceration during birth trauma. Regularly tightening and relaxing the anus can make the entire pelvic floor muscle group tough, which is conducive to the blood supply of the reproductive organs, enhances the ability to feel sexual, which in turn can improve the quality of the couple’s sexual life and promote family harmony.